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IFBB Pro Bodybuilder Ahmad Haida...
Skill Level: Advanced / Target Area(s): Biceps, Calves, Chest, Forearms, Glutes, Hamstrings, Hips, Lats, Lower Back, Middle Back, Quads, Rhomboids, Shoulders, Traps, Triceps / Duration: 7 days
Day #1
Seated Leg Curl
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Deadlift
Sets: 4 / Reps: 10, 10, 10, 10

Notes: Stiff leg with dumbells or barbells
Reverse Hamtracker

Sets: 4 / Reps: 10, 10, 10, 10
Barbell Hack Squat
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
45° Leg Press
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Machine Leg Extension
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Walking Dumbbell Lunge
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Standing Calf Raise
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Seated Lever Calf Raise
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Donkey Calf Raise

Sets: 4 / Reps: 10, 10, 10, 10
Day #2
Skull Crusher
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Cable Bar Pushdown
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Tricep Extension

Sets: 4 / Reps: 10, 10, 10, 10
Barbell Curl
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Concentration Curl
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Preacher Curl
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Front Barbell Press

Sets: 4 / Reps: 10, 10, 10, 10
Side Latterals

Sets: 4 / Reps: 10, 10, 10, 10
Dumbbell Shoulder Press
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Rear Delt Dumbbell Raise
Sets: 4 / Reps: 10, 10, 10, 10

Notes:
Day #3
No steps to display.
Day #4
No steps to display.
Day #5
No steps to display.
Day #6
Rest Day
Day #7
Rest Day



KC workout on 1/30/2010 by KidChina
Skill Level: Intermediate
Target Area(s): Biceps, Triceps
Duration: Single Workout
Ultimate Abdominals on 1/18/2010 by CiampZilla
Skill Level: Beginner
Target Area(s): Abs, Obliques
Duration: Single Workout
lower on 12/29/2009 by Raine
Skill Level: Beginner
Target Area(s): Abs, Glutes, Hamstrings, Hips
Duration: 3 days
Wieght run on 11/11/2009 by WiteBoy
Skill Level: Beginner
Target Area(s): Abs, Biceps, Lower Back, Shoulders, Triceps
Duration: 30 days
Friday on 11/9/2009 by cesau
Skill Level: Beginner
Target Area(s): Abs, Chest
Duration: Single Workout



Ryan's Ab Workout #1  by ryan
Skill Level: Intermediate
Target Area(s): Abs, Obliques
Duration: Single Workout
Leg Day  by BrazilBadBoy
Skill Level: Advanced
Target Area(s): Glutes, Hamstrings, Hips, Lower Back, Obliques, Quads
Duration: Single Workout
Ross's Chest Workout  by R. Ross
Skill Level: Intermediate
Target Area(s): Chest, Glutes
Duration: Single Workout
Great Abs Routine  by MrJeromo
Skill Level: Intermediate
Target Area(s): Abs, Hamstrings, Quads
Duration: Single Workout
Dr Brays 45 Minute Compound Work...  by DrBray
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Calves, Chest, Forearms, Glutes, Hamstrings, Hips, Lats, Lower Back, Middle Back, Neck, Obliques, Quads, Rhomboids, Shoulders, Traps, Triceps
Duration: Single Workout



ccrunner1134
ccrunner1134 		Wieght run  on 11/15/2009
im not doubting this workout or anything, no disrespect but how does that give abs
pending
pending 		Wednesday  on 11/10/2009
Just wondering...are you going to incorporate some cardio into your workouts?
pending
pending 		Friday  on 11/10/2009
Yay! It looks like you've decided on a workout schedule!
Dzjenes
Dzjenes 		The whole week  on 10/28/2009
I would rather do it otherways but since I have to much work for school I'm fine with this :)
gangstaunit
gangstaunit 		The whole week  on 10/28/2009
sounds good dude, stick at it! let us know how it goes too, im thinking of undertaking a routine like this which hits only one or two major muscle groups a day

Workouts By Skill Level Workouts By Target Area
Beginner
Intermediate
Advanced 		Abs
Biceps
Calves
Chest
Forearms
Glutes
 		Hamstrings
Hips
Lats
Lower Back
Middle Back
Neck
 		Obliques
Quads
Rhomboids
Shoulders
Traps
Triceps